How Is The Glycemic Index Calculated?
The glycemic index is useful for diabetics, but also in other situations like hypoglycemia. What is it about ? How do you calculate it? In this article, we’ll explain everything to you.
The glycemic index is a parameter that has gained in strength and importance in recent years, especially in people with diabetes. It is also called the glycemic index.
This parameter measures the ability of a food to raise blood sugar after a meal. Blood sugar is the amount of glucose in the blood, which occurs after carbohydrate is digested from food.
The glycemic index was created about 30 years ago in order to classify foods according to their rate of increase in blood sugar. However, its usefulness is not limited to diabetics alone. In this article, we’ll tell you everything you need to know about it.
What is the glycemic index?
In order to fully understand the glycemic index, we will first give a brief overview of diabetes and its relevance to this pathology. Diabetes is a disease in which blood sugar levels are very high. This happens because the body does not produce insulin or cannot use it properly. Insulin is the “key” that allows glucose to enter cells.
When this happens, this excess of glucose in the blood can cause a lot of damage to the body over time. Several studies establish a link between diabetes and heart, eye or kidney disease, among others.
This problem led to the creation of the glycemic index. It was intended to measure blood sugar after consuming different foods. In this way, it was possible to choose the most suitable foods according to our state of health.
For example, a diabetic needs foods with a lower glycemic index. However, when a person goes into hypoglycemia (a situation where blood sugar is very low and life threatening), they need other people with a higher index.
How is it calculated?
In summary, we can say that the glycemic index is a numerical expression of how blood sugar varies after eating a certain food. It is in fact a simple laboratory test. Today there are many calculators that allow us to know it.
It is used to determine the rate at which the carbohydrates from our meals pass into the bloodstream in the form of glucose. The glycemic index is measured on a scale from 0 to 110 :
- From 0 to 55, this is a low glycemic index
- Between 56 and 69, this is an average value
- From 70 to 110, the glycemic index is high
Thus, the higher the value, the faster the blood sugar rises. In the case of diabetics, this spike in glucose should be avoided. Therefore, the glycemic index is useful for meal planning.
How does the glycemic index vary?
As we mentioned, these settings can help us plan our meals. However, there are many other influencing factors, such as blood sugar load. It is therefore important to consult a specialist before starting a diet.
In addition , the glycemic index of the same food varies depending on certain aspects. For example, in the case of fruits or vegetables, this parameter increases with the maturity of the food.
In the same way, the preparation and the way in which the food is consumed has an influence. A juice has a higher index than the fruit from which it is obtained. Interestingly, even the way the bread is baked can influence it.
The time during which the pasta is cooked, for example, determines a higher or lower index. Al dente pasta has a lower index than pasta that is cooked longer.
In conclusion
The glycemic index is a useful parameter in certain situations, such as in diabetics, allowing them to control their blood sugar spikes relatively well after meals.
Some of the most recommended foods are legumes, vegetables, and most fruits. Fiber tends to lower the glycemic index of a food.
On the other hand, it can help us know how to help a person who is suffering from low blood sugar. Choosing a food with a high rate will be essential to improve this situation.
Ideally, however, you should see a doctor or nutritionist to get the facts before making a decision that affects your diet.
